ESS 301 STUDY GUIDE 2025/2026 QUESTIONS AND
SOLUTIONS RANKED A+
✔✔most important in goal setting for a client - ✔✔include the client in the decision
making; let the client make their own goals so they are more likely to stick with it; always
maintain a positive attitude and be open-minded when clients are
interested/disinterested in goals you think are important
✔✔suggest appropriate and attainable goals and follow these four guidelines: - ✔✔1)
goals should be attainable but challenging
2) set long term and short term goals
3) goals should be highly specific and practical
4) clients should enlist social support to help them reach their goals
✔✔what is a realistic goal for weight loss over a 30 day period - ✔✔5-7 pound weight
loss over 30 days
✔✔"exercise is safer than ____________" - ✔✔remaining sedentary - per-olaf astrand
✔✔aerobic demands of exercise - ✔✔certain demands are placed on the body anytime
an individual participated in physical activity
✔✔demands increase or decrease depending on the ____________, _____________,
and _______________ ____________ level of the individual - ✔✔intensity, duration,
and physical fitness level
✔✔aerobic activity can increase the metabolic demands placed on the heart and
increase sympathetic nervous activity, leading to - ✔✔increasing the likeliness of a
heart attack could happen in people with pre-existing coronary heart disease
✔✔valsalva maneuver - ✔✔possibly provoking coronary ischemia in heart patients;
extreme amounts of eccentric activity can release lethal amounts of potassium into the
bloodstream and cause the heart to stop
✔✔extreme amounts of eccentric activity can release lethal amounts of ____________
into the bloodstream and cause the heart to stop - ✔✔potassium
✔✔rhabdomyolysis - ✔✔breakdown of skeletal muscles causing the release of
myoglobin into the blood stream, eventually causes kidney failure and death (DOMS)
✔✔left ventricular hypertrophy aka - ✔✔"athletes heart"
, ✔✔left ventricular hypertrophy - ✔✔most common cause of sudden death in athletics;
thickening of the cardiac muscle as a result of training/stress to the point that the
strength/size of the heart can impede blood flow
✔✔out of 136 total deaths that have been reported from high school and college
athletes - ✔✔100 were caused from congenital and hereditary abnormalities leading to
the heart malfunctioning: HCM, coronary artery abnormalities, aortic stenosis
✔✔active adults have between _____%-_______% the risk of developing CVD if they
are physically active as recommended by the ACSM - ✔✔25%-50%
✔✔_____________ is the #1 way to prevent death from cardiac events - ✔✔proper
client screening
✔✔"physicians should not should not overestimate the risks associated with the
physical activity because __________________________________________" -
✔✔regular physical activity substantially outweighs the risk of a sedentary lifestyle
(AHA)
✔✔active individuals should modify their activity based on: - ✔✔exercise capacity,
habitual activity, and environment
✔✔the minimization fo cardiac events and other inherent risks associated with physical
activity begins with - ✔✔properly categorizing individuals into an appropriate level of risk
✔✔recommendations for medical examination, physical activity, exercise testing, and
physician supervision are made based on - ✔✔the risk classification process
✔✔PAR Q - ✔✔physical activity readiness questionnaire ; evidence-based and
developed to reduce barriers to exercise participation; provides more detail, but possibly
requires patients to ask for more assistance to complete
✔✔major s/s of symptoms suggestive of CV, pulmonary, or metabolic disease - ✔✔Pain
in the neck, jaw, arms, or other areas that may result in ischemia,
Shortness of breath at rest or with mild exertion,
Dizziness or syncope,
Orthopnea or paroxysmal nocturnal dyspnea: shortness of breath in recumbent position
or when asleep, Ankle edema,
Palpitations or tachycardia,
Intermittent claudication: pain in muscle areas with inadequate blood supply (usually
from atherosclerosis),
Known heart murmur,
Unusual fatigue or shortness of breath with usual activities
SOLUTIONS RANKED A+
✔✔most important in goal setting for a client - ✔✔include the client in the decision
making; let the client make their own goals so they are more likely to stick with it; always
maintain a positive attitude and be open-minded when clients are
interested/disinterested in goals you think are important
✔✔suggest appropriate and attainable goals and follow these four guidelines: - ✔✔1)
goals should be attainable but challenging
2) set long term and short term goals
3) goals should be highly specific and practical
4) clients should enlist social support to help them reach their goals
✔✔what is a realistic goal for weight loss over a 30 day period - ✔✔5-7 pound weight
loss over 30 days
✔✔"exercise is safer than ____________" - ✔✔remaining sedentary - per-olaf astrand
✔✔aerobic demands of exercise - ✔✔certain demands are placed on the body anytime
an individual participated in physical activity
✔✔demands increase or decrease depending on the ____________, _____________,
and _______________ ____________ level of the individual - ✔✔intensity, duration,
and physical fitness level
✔✔aerobic activity can increase the metabolic demands placed on the heart and
increase sympathetic nervous activity, leading to - ✔✔increasing the likeliness of a
heart attack could happen in people with pre-existing coronary heart disease
✔✔valsalva maneuver - ✔✔possibly provoking coronary ischemia in heart patients;
extreme amounts of eccentric activity can release lethal amounts of potassium into the
bloodstream and cause the heart to stop
✔✔extreme amounts of eccentric activity can release lethal amounts of ____________
into the bloodstream and cause the heart to stop - ✔✔potassium
✔✔rhabdomyolysis - ✔✔breakdown of skeletal muscles causing the release of
myoglobin into the blood stream, eventually causes kidney failure and death (DOMS)
✔✔left ventricular hypertrophy aka - ✔✔"athletes heart"
, ✔✔left ventricular hypertrophy - ✔✔most common cause of sudden death in athletics;
thickening of the cardiac muscle as a result of training/stress to the point that the
strength/size of the heart can impede blood flow
✔✔out of 136 total deaths that have been reported from high school and college
athletes - ✔✔100 were caused from congenital and hereditary abnormalities leading to
the heart malfunctioning: HCM, coronary artery abnormalities, aortic stenosis
✔✔active adults have between _____%-_______% the risk of developing CVD if they
are physically active as recommended by the ACSM - ✔✔25%-50%
✔✔_____________ is the #1 way to prevent death from cardiac events - ✔✔proper
client screening
✔✔"physicians should not should not overestimate the risks associated with the
physical activity because __________________________________________" -
✔✔regular physical activity substantially outweighs the risk of a sedentary lifestyle
(AHA)
✔✔active individuals should modify their activity based on: - ✔✔exercise capacity,
habitual activity, and environment
✔✔the minimization fo cardiac events and other inherent risks associated with physical
activity begins with - ✔✔properly categorizing individuals into an appropriate level of risk
✔✔recommendations for medical examination, physical activity, exercise testing, and
physician supervision are made based on - ✔✔the risk classification process
✔✔PAR Q - ✔✔physical activity readiness questionnaire ; evidence-based and
developed to reduce barriers to exercise participation; provides more detail, but possibly
requires patients to ask for more assistance to complete
✔✔major s/s of symptoms suggestive of CV, pulmonary, or metabolic disease - ✔✔Pain
in the neck, jaw, arms, or other areas that may result in ischemia,
Shortness of breath at rest or with mild exertion,
Dizziness or syncope,
Orthopnea or paroxysmal nocturnal dyspnea: shortness of breath in recumbent position
or when asleep, Ankle edema,
Palpitations or tachycardia,
Intermittent claudication: pain in muscle areas with inadequate blood supply (usually
from atherosclerosis),
Known heart murmur,
Unusual fatigue or shortness of breath with usual activities
